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Home Health & Lifestyle Miscallaneous Entertainment Most Jacked Celebrities Actors: Part 4

Most Jacked Celebrities Actors: Part 4



Most Jacked Celebrities Actors: Part 4

 

Here is the list of the most jacked, ripped, cut, shredded, strongest, and lean musclar celebrities actors in the world along with their workouts, meal plan diets, and shirtless pictures. These guys have the best bodies with the biggest arms and the best set of six pack abs in Hollywood. We searched endlessly for their workouts, training routines, and meal plans both in text form and in video while revealing their ripped body. We list Muscle Prodigy's version of the Top 50 Most Ripped and Muscular Celebrity Actors (in no particular order). Be sure to check out The 10 Most Jacked NFL Football Players, The Most Jacked Athletes, The Most Jacked Boxers, The Most Jacked MMA Fighters, The Most Jacked WWE Stars, The 10 Most Jacked Rappers, and The 10 Most Jacked NBA Basketball Players for more of these types of lists.

Below is Part 4 of the Top 50 Jacked Celebs. Be sure to check out Part 1, Part 2, Part 3, and Part 5 of this list.

 

 

 

 

 

 

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Tyrese Gibson
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Height: 6’0"
Weight: 186 lbs.


Tyrese has put his body through ups and downs throughout his career, but this is
an example of his body being in top-notch shape. 


Tyrese Gibson is known for his chiseled abs both in music videos and on the big screen. However, something you may not know about Tyrese is that after he starred in The Fast & the Furious 2 & Annapolis, Tyrese took everything for granted and gained 50 pounds of fat. He realized that he let himself go and needed to go back to his earlier roots to what defined his career: a chiseled body, which was done through hard work. Tyrese met with Will Smith, a fellow member of this Jacked Celebrities List and probably one of the most motivated people on this planet. Smith told him that "the five people you spend most of your time with will dictate how far your life and career will go". Tyrese listened and hung out with friends who had clean eating habits and good work ethic. Tyrese found his early roots and hit the gym harder than ever to sport the 8 pack body that he's carrying now.

Tyrese runs 5 miles a day and his regular lunch menu changed from fried calamari to a scoop of tuna on lettuce. Tyrese also makes sure he hits the weights hard. Tyrese Gibson focuses on a workout routine with drop sets. For example, he would take 100 pound weights and exercise for 3 reps then drop down to 90 pounds then 80 then 70 all the way to failure. Tyrese always gives 100 percent and never quits on a workout. According to an interview with Men’s Health Magazine, Tyrese said, “When you step on the treadmill, make a commitment. Do, say, 3 miles a day. And don't get off until you finish. It doesn't matter what speed you're going. Just don't get off. You don't have to keep up with all the people around, running all fast and doing their thing. Just do your thing. You'll work up to them, as long as you do your own thing first.”

Our Take: Tyrese's dependence on drop sets certainly helped add to his rock solid physique. Performing drop sets allow you to use more of your muscle fibers that usual. You are going even closer to failure because your body is exhausted even when doing the lightest weight. It also gives you a great cardiovascular workout throughout. It takes you beyond your threshold for failure at your initial working weight. In addition, what Tyrese said about never quitting during your workout is true. It's not about what the people around you are doing; rather, it's about what you are doing. You should never just stop during a long distance run because it can defeat the purpose.



 

________________________________________
Mickey Rourke
________________________________________

Height: 5’11"
Weight: 235 lbs. in The Wrestler; Normal weight is 190 lbs.

 


Even approaching 60 years of age, Rourke has some of the best shoulders
and abdominals in Hollywood. This is due to his huge devotion to fitness
and his craze for eating healthy nutrients.


The star who revived his career with the movie The Wrestler boasts a great physique for his age. Mickey Rourke has always worked hard in anything he does and that sure as hell includes working out. Mickey is under the old-school theory of working for what you want. Mickey would train with the intensity of a professional bodybuilder, hoisting heavy weight that would gain staredowns from other members of Gold's Gym, and a ripped physique to go along with it. Mickey would often train with elite bodybuilders and fitness guru Charles Glass.

Mickey Rourke would have a brutal work out session for 60 to 90 minutes and he would immediately do 30-60 mintues of intense cardio right after the weight training to torch the body fat. You see, Mickey always knew how to train hard because he was a boxer. In 1991, Mickey decided to return to boxing as a professional. Mickey always felt like he had unfinished business to attend to and "had little respect for himself as an actor". After he boxed for 5 years, he returned to acting.

Mickey would follow a high protein, low carb diet having 3-4 protein shakes per day to stay lean. When he had to bulk up 30 pounds for the role of
The Wrestler, he was mistaken at how hard it would be. Thinking it would be fun to gain weight since he always had to cut weight for boxing, Mickey soon realized that adding 43 pounds of raw muscle took a lot of work and was very difficult to gain healthy muscle mass, going from 192 to 235.

To get ready for the role, Mickey "hired this Israeli cage fighter who was from the army and he was real strict with me. He wouldn't take any bulls**t and that's what I needed. I didn't want a trainer who I was gonna tell when I was gonna work out."

Mickey worked out 3 times a day and only took off one day a week- Saturdays. "Coming from the army, he could kick my ass and he was all about focus and discipline, mixing cardio with weightlifting. There were days where I wanted to do either cardio or weights because I was sore all the time, all day and all night. I never lifted big heavy iron to put on size, so I had a lot of protein, six to seven small meals throughout the day."

Supposedly every time that Rourke had his hands empty, his trainer would put a protein shake in his hand and say "Drink". Talk about dedicated. Rourke ate all day, every day to beef up. "We'd have like 12 egg whites in the morning, chicken breasts and then a banana with two scoops of peanut butter and a sh*tload of supplements. We'd have like a thin piece of steak with a salad and vegetables and a cup of rice and then we'd have a gigantic protein shake. Maybe after that we'd have two more scoops of peanut butter and an apple or some kind of piece of fruit. Then I'd have my last two meals and a giant protein shake at night."

In terms of the training regimen, everything Rourke did was nothing short of brutal. "We did a two-mile run on the beach every morning and went back and went back to sleep. Then we got up a little later and went and lifted weights for an hour an a half and had lunch. A little while later we'd do cardio for about 45 minutes. And then in the evenings we'd go back to the gym and lift weights. Then we'd have about an hour and a half, two hours of wrestling practice. This went on for seven months."

Rourke is also one tough dude to do this role. While training for the movie, Rourke had a "pretty severe neck injury", plus a recurring ACL injury. He also blew out a disc in his back. "Basically I was getting a two-hour massage every evening, like five days a week. I live in a three-story walk up and the trainer had to help push me up the stairs and hold my arm to get down the stairs and go to work. It hurt to breathe. Darren insisted that I do all my own stunts. It wasn't like it was a joy to go to work everyday." Well, the movie rocked, Mickey. Not too many other actors could have done a job well done like you, my man.

Our Take:
 His workout routine is surely impressive, especially training with a fitness legend like Charles Glass. The fact that he was a boxer for many years only added to his mental toughness and daunting physical nature. Perhaps Rourke's most impressive feat is through his diet. He literally ate and ate and ate. When you're trying to build lean muscle mass, it is important to constantly eat to feed your muscles with the proper nutrients. You need that hormonal and anabolic environment at all times to constantly build muscle. Building muscle requires a positive energy balance, which means that you have to take in more calories than you burn. He gets a tremendous amount of lean proteins in his diet, which helps with muscle growth and recovery.  

 

 


________________________________________
Terry Crews
________________________________________
Height: 6’2"
Weight: 245 lbs.


Talk about one of the most jacked actors period. His big
devotion to high intensity circuits and these giant sets
really added to his lean physique. You can see every
muscle in his body!

 

This former NFL player-turned-actor is probably the most jacked non-bodybuilder to appear on the big screen. Just look at his arms. Crews was always in shape, showing off his pecs and ripped up abs in White Chicks, The Longest Yard. However, being alongside Sylvester Stallone and Dolph Lundgren in the Expendables dictated that Crews ramp up his routine to a new level. Terry Crews' workout routine for the Expendables is supposedly as follows:

 

    Monday: Shoulder/Arms/Abs/Cardio

    Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)

        * Upright Rows: 1 set of 6 reps
        * Power Clean & Jerk: 1 set of 6 reps
        * Romanian Deadlifts: 1 set of 6 rep
        * Jump Squats: 1 set of 6 reps

    Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)

        * Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
        * Arnold Dumbbell Press: 1 set 10 reps
        * Lateral Raise: 1 set of 10 reps
        * Rear Dumbbell Flyes: 1 set of 10 reps

        * Hammer Dumbbell Curl: 4 sets of 10 reps

        * Rotator Cuff: 4 sets of 10 reps (30 seconds rest between each set)

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph


Tuesday: Back/Cardio


        * “Heavy” Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)

        * Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)

        * Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)

    Giant Set - Side to Side Chins:

        * 1 set of 6 reps, right
        * 1 set of 6 reps, left
        * 1 set of 3 reps, middle

        * Reverse Barbell Row: 4 sets of 10 reps (30 seconds rest between sets)

        * Machine Row: 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Seated Row: 4 sets of 10 reps (30 seconds rest between each set)

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph

   

Wednesday: Cardio Day

        * Treadmill: 45 minutes, 7.0 MPH (5 miles)

   

Thursday: Chest/Arms/Abs/Cardio

        * Power Clean & Jerk: 4 sets of 10 reps (30 seconds rest between each set)

        * Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

    Superset: (30 seconds rest between each set)

        * Dumbbell Flyes: 4 sets of 10 reps
        * Bicep Curl: 4 sets of 10 reps

    Superset: (30 seconds rest between each set)

        * Bar Dips: 1 set of 15 reps
        * Push-Ups: 4 sets of 20 reps

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph


Friday: Legs/Triceps/Abs/Cardio


        * Squats: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set)

    Superset: (30 seconds rest between each set)

        * Single Leg, Leg Press: 4 sets of 10 reps
        * Calf Raise: 4 sets of 10 reps

        * Hack Squat: 4 sets of 10 reps (30 seconds rest between each set)

        * Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Leg Extensions: 4 sets of 10 reps (30 seconds rest between each set)

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph

   

Saturday: Cardio Day

        * Treadmill: 30 minutes at 3.5 miles at 7mph

   

Sunday: Cardio or Optional Day Off:

        * Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)


As for nutrition, Crews meal plan would look like the following:

Meal #1: Apple & Vitamins
Meal #2: Protein Shake
Meal #3: Yogurt & Granola
Meal #4: Chicken Salad
Meal #5: Protein Shake
Meal #6: Chicken Breast

Terry Crews is not real big on limiting himself from "cheating", but he's big on portion control. He makes sure to carry a tub of protein in his car in case he can't get to any food.

Our Take: 
Part of the reason why Crews was so jacked was due to his focus on compound workouts. Compound workouts are the best way to build lean muscle mass and really add to the raw power and explosiveness of an individual. The fact that he did such high-intensity exercise circuits really kept him lean. Numerous studies have confirmed that doing explosive high-intensity exercise burns much more fat than a steady-state exercise. Crews also gave himself 1-2 days of rest from exercising, which helped him recover more fully from his workouts. Since he is big on portion control, he is able to keep his metabolism in check and provide himself with steady nutrients throughout the day.

 


 

 


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Matt Damon
________________________________________
Height: 5’11"
Weight: 187 lbs.

 

File:Torchia Matt Damon.jpg
Here Damon is doing free weight curls with legendary trainer
Mike Torchia to really build up his biceps. This is one of the best
bicep workouts to do to really build strength and size in that muscle.

 


Matt Damon, voted as the Sexiest Man Alive by People magazine, has had quite a number of movies in which he has appeared with a ripped body, most notably being The Bourne Trilogy. Damon hasn't revealed his workout secrets to anyone, but we can definitely come up with a scenario in which he acted out in order to get in such great shape for the roles. In Bourne Identity (the original), you can see a bench with free weights in the background. We obviously know that he does a lot of weightlifting. In fact, here is a picture of Damon doing free weight curls with legendary trainer Mike Torchia.

In addition, in
Good Will Hunting, which was written by Matt Damon himself, his character refers to lifting weights and bench pressing often. Furthermore, we can see in Bourne Supremacy, Damon doing a full-out sprint on the beach for upwards of 30 seconds. We obviously know that Damon is a fitness guru and trains for his roles with the utmost intensity. We can see that with his muscles that Damon probably uses a high intensity training regimen, working out with weights at least 4 days a week to build his musculature and doing HIIT Cardio involving sprints to get that leaned-out look.  Obviously, Damon is not going to look ripped unless he follows a clean diet so we are sure that Damon knows the principles of a high protein, low carb, and low fat diet to make sure he shows up ripped.

Damon doesn't believe in high-stress activity or diet plans that are too restricting, but he does give it his all. For the Bourne series, Damon did an hour and a half of boxing training a day, as well as Kali style martial arts training involving a lot of ground work, strikes, grappling, and breaking according to ifood.com.

Our Take: To play Jason Bourne, you got to be pretty jacked. Damon sure knows what he's doing.

 

 

 

 


________________________________________
Kellan Lutz
________________________________________
Height: 6'1"
Weight: 175 lbs.


Talk about having the best abs in show business. His devotion and knowledge to his core training
has really helped him build some of the best abs around. You can also see his obliques very clearly.
Not many celebrities can touch his abs.

 

Kellan Lutz was always very active even from a young age. Lutz played football in high school plus trombone in the marching band and he even considered becoming a Navy SEAL- the hardest physical aspiration ever. Kellan Lutz does a full-body circuit routine to get his ripped abs. Each exercise is done without any rest in between, and he pushes himself very hard in terms of the weights he uses. According to Men's Health, a Kellan Lutz workout consists of 3 total sets of the following routine:

Reverse Crunch- 20 reps
V-Up- 20 reps
Barbell front Squat to Press- 12 reps
Pushup- 12 reps
Incline Barbell Bench Press- 12 reps
Plyometric Push-up- 12 reps
Dumbbell Lunge- 12 reps
Goblet Squat- 12 reps

In terms of Kellan Lutz's diet, Lutz transferred from his big-binge-Taco-Bell-eating-ways to eating something healthy every 2 to 3 hours. Now he has energy all day long and he's never too hungry, so he won't overeat to the point where he's craving 10 fatty burritos.

Lutz says these following tips helped him achieve his body:

1) Buddying up with a partner to push him
2) Creating a game out of working out and increasing competition
3) Stop doing abs every day of the week
4) Working his legs as much as his upper body


Our Take:
 With his workout, Lutz does more of a full body routine, really putting an extra emphasis on his core muscles. Having a strong core is imperative to really excel in the other exercises. A strong core provides you with balance, stabilization and explosion in your entire body. However, Lutz advises not to do abs every single day. He's right. Your abs are just like any other muscle and they can't be trained everyday. Otherwise, you risk overtraining. Lutz has some of the best abs in the game so he certainly knows what he's talking about! 


________________________________________
Jamie Foxx
________________________________________
Height: 5’9"
Weight: 185 lbs.

 


Foxx has one of the most defined chests and abs in 
Hollywood.


 

Jamie Foxx always shows on set pretty ripped up, but to play Willie Beamen in Any Given Sunday, he really impressed everyone by showing up with an incredible set of abs and muscles to go along with his body. To prepare for the role, Foxx said, "I really had to bulk up. I got up to about 200 pounds, then lost 25 pounds once I went down to training camp because of all the workouts, and water lost. It made me look bigger on the screen because I was tighter."

In order to stay healthy Foxx says, "What I do is I get 25 pounds weights, and I do this thing called sixes. I do six of everything. Do your push-ups and your crunches, or whatever and then I play basketball -- what you try to do is just kind of sweat everyday and then think young!"

At 41 years old Jamie  still looks great and calls his current regimen his "grown-up" workout, because Jamie stopped using the big heavy weights and started a morning program of crunches, push ups and sit ups...four sets of 25 each.

According to an interview with Men's Health, Foxx explains how he makes his workouts productive and fun by doing chores between sets: "Do 25 push ups, brush your teeth. Do the next 25 push ups, take a shower. Do another set of whatever it is, then fix your hair. Now the workout's part of your morning routine, just like brushing your teeth. So get up in the morning and challenge yourself. Twenty  minutes, you're done...If you need to do some cardio, go running for 20 minutes. There. You're done and you haven't spent a dime."


Our Take: Foxx has an interesting take on his workout routine. He integrates working out with his lifestyle, such as doing push-ups before brushing his teeth and taking a shower. When you do basic bodyweight exercises like push-ups throughout the day like that, it can really add up to astounding numbers. Bodyweight exercises can definitely build some quality muscle but if you're looking to get super jacked, weight training is probably your best bet. 

 

 


________________________________________
Paul Walker
________________________________________
Height: 6'3"
Weight: 180 lbs. in Into The Blue; 205 lbs. in Varsity Blues and Fast & the Furious


Walker's devotion to mixed martial arts training and resisting certain types of carbs has helped
contribute to this lean look.


Paul Walker first came into acting with a small figure. Then he bulked up to play the role of a football jock in Varsity Blues by lifting weights hard, eating big, and supplementing properly with creatine. He beefed up to a 205 lb. frame rather quickly, but then he realized that the big frame slowed him down in endurance. That's why you noticed him smaller, but leaner in Fast and the Furious next to a well-built solid physique in Vin Diesel. Walker was only 180 pounds then, so in reality he lost 25 lbs. of muscle. However, Paul Walker got jacked up again for Into the Blue. Paul Walker is big on surfing and is also into martial arts for his workout– namely, 2 hours of Brazilian Jiu-Jitsu followed by 1 hour of Muay Thai kickboxing every day- to get his physique chiseled. Walker also looks to play a sport a day, to take the boring out of exercise and spice it up a little bit. "My motto is, you have to get in a sport a day," says Walker.  "Playing a little basketball, volleyball, going out surfing, skating, whatever it is. It's the best way to live."

In terms of diet, Paul Walker follows the Paleo Diet which consists mainly of fruits, veggies, and meats. Paul avoids high glycemic carbohydrates, staying away from refined carbohydrates, white grains, and salt, too. He eats red meat and fish very frequently to keep his testosterone and protein intake elevated. Walker says, "My mom was always really healthy and cautious about her diet, so I'm not a big sugar guy. But other than that, I just eat lean".

Our Take: Walker loved to do mixed martial arts workouts and with good reason. Besides being a fun hobby, these types of workouts target all the major muscle groups in your body and serve as some of the best cardio around. It's certainly a great way to keep lean. Also, Walker realizes the types of carbohydrates he should eat. High glycemic carbs can spike your blood sugar, which can lead to fat gain. It's important to stay away from these types of carbs if you're looking to stay lean.

 


________________________________________
Dennis Quaid
________________________________________
Height: 6’0"
Weight: 175 lbs.


 


Just how look how he ripped up he looked here in his younger years. 

 

At 55 years old, Quaid reveals the body of a much younger man. Not only does he still have the muscles that he was packing in Any Given Sunday as the lead quarterback, but he's rocking six pack abs and veins coming through his biceps even into his latter years. Quaid is very serious in transforming his body, especially for his role, and even had to seek treatment for losing 40 pounds for Wyatt Earp, coining the title "Manorexia". He went down to a very sickly and unhealthy 138 pounds by only eating 900 calories a day and running 5 miles every day. "My arms were so skinny that I couldn't pull myself out of a pool. I wasn't bulimic, but I could understand what people go through with that. I'd look in the mirror and still see a 180-pound guy, even though I was 138 pounds." The day the movie was done, he ate like a madman with Chinese, Mexican, and banana cream pies. "It didn't take me much time to get the weight back, but I was a vegetarian for the next 8 months, and for many years I was obsessed about what I was eating, how many calories it had, and how much exercise I'd have to do." Here are 6 rules that Dennis Quaid lives by according to Men's Health:

1. You Can't Fix Something By Forcing It
2. You Can't See Where You're Going When Your Head's Stuck Up Your Ass
3. Sometimes Success Comes From Letting Go Of Success
4. You Have to Have the Capacity to Remake Yourself
5. You Can Move Forward Or You Can Wallow. Wallowing's Not My Style.
6. Don't Take Yourself Out of the Game

"People get beat down and discouraged to the point where they just give up. My career has definitely had its ups and downs, but I always feel like I'm going to get back up and go back in there."

Our Take:
 His 6 rules really encompass what improving on your life is all about. If you follow those principles, you should certainly see a positive change in your life.



________________________________________
James Franco
________________________________________
Height: 5’11"
Weight: 175 lbs.


Franco's focus on boxing really helped add to his ripped routine due to its huge focus on cardio
training. You can really see he had abs like a boxer.


James Franco's body received a ton of attention when he boxed with his shirt off in Annapolis. In order to play the role of Jake, Franco had to prepare like a boxer and so he sought out Macka Foley, a veteran boxing trainer and ex-fighter from Hollywood's Wild Card Gym.  “Boxing involves completely different muscles and a lot more endurance than sword fighting, which I quickly realized!”. James Franco's Annapolis workout entailed rounds of sit-ups, push-ups, speed bag, heavy bag and jump rope. Foley said of Franco, "His body transformed. He was just a skinny kid when I got him, but then he was all cut up and could do 300 push-ups. If I could get half the fighters I train to work this hard, I might be in the Hall of Fame one day. Right from the beginning James Franco worked harder than any fighter I’ve worked with. He worked just like a champion. And he picked it up, man, he really picked it up! James came to me completely blank as far as boxing is concerned, but he took whatever I fed him right into his consciousness and ran with it in amazing ways. 
For Franco, learning step-by-step how to box with a fearless, visceral realism was key".

So how hard did Franco work to impress a professional boxing trainer? Franco woke up at 4 a.m. every morning to train with Liberian Flyweight Sammy "Toy" Stewart. Boxing wasn't all Franco did. "I needed to learn everything I could about the military, about the Naval Academy, about what it’s really like".

Our Take: If you look at James Franco, you wouldn't take him for a ripped actor. However, if you look at some of his movies, you can really see he sports a jacked physique, especially in Annapolis. Boxing is one of the hardest cardiovascular workouts. Not to mention, there's a huge emphasis on bodyweight exercises, which can really add some great definition. If you look at any boxer, you can see they have some of the best bodies for athletes and there's a reason for that. If you train like a boxer, you will certainly see results. 



 

 

 


________________________________________
Mark Wahlberg
________________________________________
Height: 5’7"
Weight: 175 lbs.

 


Marky Mark was an esteemed Calvin Klein model and made many
of us want to get into training, just so we could come close to
looking like him.

 

Mark Wahlberg did a boxing focused workout to prep him for his role in The Fighter, a boxing movie that he starred in alongside Christian Bale. According to Men’s Health, during his training for the movie, Wahlberg would warm up by jumping rope or doing a few sets of squats on the Power Plate. The Power Plate is a machine with a vibrating platform, which can increase muscle activity.

After his warm up, Marky Mark would hit the bag, doing 5 minutes each with the speed bag, double-end bag (cables attaching it to the floor and ceiling), and then the heavy bag. After that, he does some mitt work and may finish with some sparring, a total boxing workout that lasts approximately 45 minutes. Wahlberg has very intense boxing workouts, even doing them with his friends, saying, "My buddies from Boston are always dying to take my head off. Like Andy and Big Bo—they're very tough. They'll go 10 rounds if you let them."


Wahlberg even spent time training in a sauna suit to experience the lifestyle of boxers, where weight cutting becomes a habit. The sauna suit also helped to increase the intensity of his training sessions, get him into conditioning shape and to keep his muscles and body free from injury.

Wahlberg does weight training after his boxing workout for around 30 to 40 minutes. During his workout, he gives himself very little rest and supersets every exercise. Wahlberg even wears a 35-pound weighted vest throughout the entire length of his workout, which helps build up his entire core and ab muscles. What seems to be most amazing is that Wahlberg never directly trains his abs. Instead, Wahlberg sports those ripped six pack abs from a healthy diet and from general training. Even though he doesn’t directly target his abdominals, Wahlberg still gets plenty of ab work from the different exercises he does, specifically from wearing the weighted vest.

His routine is as follows:
Monday: Legs, Biceps, and Back.
Tuesday: Chest, Shoulders, Triceps
Wednesday: Legs and Biceps
Thursday and Friday: Off
Saturday: Repeat Routine
 
Wahlberg takes muscle recovery seriously, so after three consecutive days of training, he would gives himself 2 days of active recovery, doing light cardio work and stretching. He then starts up his routine on Saturday and repeats the 3-day training circuit from the beginning.

In terms of his eating habits, Wahlberg adheres to a strict low carb diet and eats a lot of red meat.

Marky Mark started with fitness at a young age. When he got into trouble on the streets of Boston and landed in prison, Wahlberg decided to focus on changing his life and taking his aggression out on the weights rather than other people. From then on, Wahlberg went from a Calvin Klein model to a rapper to a movie star and producer.

Our Take: 
Doing boxing will ramp up Wahlberg's conditioning and keep him lean and in tip-top shape. Boxing is a form of high intensity training. You use a burst of punches to try to knock down your opponent, followed by either resting on your opponent or slowly moving around. Not to mention, you get some full rest between rounds. High intensity training is known to burn more fat than steady-state cardio and will increase your VO2 max even more. In addition, mimicking the lifestyle of a boxer helps Wahlberg seem more natural in his role. He needed to not only look the part, but also to be the part. Wahlberg takes muscle recovery seriously, so after three consecutive days of training, he would gives himself 2 days of active recovery, doing light cardio work and stretching. He then starts up his routine on Saturday and repeats the 3-day training circuit from the beginning. Muscles do not grow in the gym! Muscle growth occurs after the workout is over and the muscles are allowed to rest. It is during rest time that reconstruction and recovery take place. You should always give yourself at least 2-3 days a week of full rest from exercise.

 

 


________________________________________
Joe Manganiello
________________________________________
Height: 6’5"
Weight: 230 lbs.


Manganiello has the perfect aesthetics. This can be due to his reliance on 
what he deemed as a "sprint-based" workout, doing explosive exercises with
little rest.

 

Joe Manganiello is a new addition to the hit series True Blood, meant to play a werewolf and wow, did he get jacked up for it. When he started preparing for this role, he weighed 240 pounds with 18% body fat. Therefore, he needed to get more defined and cut up. The muscle was already there, it was just a matter of losing bodyfat. According to the August 2010 of Men’s Fitness, he worked out 6 days a week, twice a day for a total of 12 workouts a week and only one day off. Talk about dedicated. For three of these 6 days, he used a workout routine created by his physical trainer, Ron Matthews who put Hugh Jackman through hell for X-Men. Therefore, Joe Manganiello also trained on his own three more times per week. Joe Manganiello would do his 45 minute cardio workout in the mornings before he even eats anything, and his strength training workout in the afternoon. He ate roughly 2500 calories a day, which brought him down to 8% body fat and 230 pounds. The key during his workouts was to keep his heart rate up doing explosive exercises that were energy-sapping. “We’d do a set of chest, then go right into a set of biceps, and then go back to a set of chest…After about 20 minutes, it feels like you’re doing sprints. It’s hands-on-your-knees, sweat-dripping-off-your-nose, can’t-catch-your-breath crazy.” Joe Manganiello's ab routine looks something like this:


Ab Workout
    * Abdominal crunches using a reverse crunch abdominal bar
    * Plank push-ups using an exercise ball
    * Push-up / chest-fly combo using dumbbells

Manganiello did a lot of twisting exercises to help bring out his obliques. Maganiello did a lot of supersets, drop sets, strip sets, and high intense training to help detail his body.


Our Take: 
He did 12 workouts a week! That's a lot of training! While some would consider this overtraining, it certainly worked for him. To really get lean and burn those excess calories, you need to workout more than usual to really cut down. He said he felt like he was doing a sprint based workout throughout his routine because he would go from one explosive exercise to the next with little rest. Studies have shown that sprint based workouts like this can burn much more fat than steady-state exercises. If you're looking to get shredded, these explosive, sprint-based workouts are the way to go.
  


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Ryan Kwanten
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Height: 5’10"
Weight: 185 lbs.


His body was good enough to land him on the cover of Men's Health. 

 

Another star of True Blood, Ryan Kwanten is from the old-school methodology. A Ryan Kwanten workout consists of a home-grown workout where he does bodyweight exercises at home like jumping rope, pushups, situps, and pull-ups. Ryan started in his youth playing sports, specifically boxing. He was a state boxing champion in the welterweight division for the 13-15 age group and a two-time Biathlon Winner in Los Angeles, so it's no surprise he stays in quite good shape for every role. "I’m somewhat of a masochist at heart. I like to sweat. I come from a very competitive sporting background—my dad was a world-champion surfer—so it’s always been a part of my DNA." He looks for muscle confusion when he does sweat: activities like soft-sand running, hiking, surfing, triathlons, biking, and swimming in the Pacific Ocean. “The moment you have monotony, your muscles can fall asleep. Variety makes you much more balanced". Kwanten also partakes in yoga as well. "When a friend of mine suggested I try yoga to help with flexibility, I said, ‘No, that’s more for the girls. It’s not my cup of tea.’ But I tried it and it beat me up. That first class I was looking across the room and seeing girls and even guys putting their feet behind their heads, and I thought, Wow, that’s where I want to be. And I’m sort of naturally competitiv



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